Diet plays a significant role in the prevention of dental and gum diseases. There is a set of dietary recommendations for people who want to take care of their dental health in the long term. What diet does a Polish dentist in London recommend?
What should you eat to keep your teeth healthy?
Eating habits are extremely important when it comes to maintaining overall health, including healthy teeth and gums. To receive a professional advice on preventing dental and periodontal diseases, visit a Polish dentist in Harrow. Obtaining specialist advice confirmed by experts is essential. For this purpose, the Polish branch of the Association for a Cavity-Free Future established a special working group. The Working Group for the Prevention of Dental Decay in Adults addressed the role of diet in decay prevention. What are their recommendations?
Key nutrients for healthy teeth
Healthy teeth require a well-balanced diet rich in key nutrients that strengthen enamel, support gums, and help prevent cavities. The most important include:
- Calcium – basic building block of enamel and bones; strengthens tooth structure. Found in dairy products (milk, cheese, yoghurt), almonds, green leafy vegetables (broccoli, kale), and sesame seeds.
- Phosphorus – works together with calcium to support enamel remineralisation. Rich sources include fish, poultry, eggs, nuts, and seeds.
- Vitamin D – essential for proper absorption of calcium and phosphorus. Sources include fatty fish (salmon, mackerel), eggs, and sunlight exposure.
- Vitamin C – strengthens blood vessels in the gums, supports collagen production, and has anti-inflammatory properties. Found in citrus fruits, peppers, parsley, and strawberries.
- Fluoride – protects against cavities, supports enamel repair, and increases resistance to acids. Found in fluoridated water, tea, sea fish, and blackcurrants.
- Magnesium – supports enamel mineralisation and has anti-inflammatory effects. Found in nuts, wholegrain products, legumes, and cocoa.
- Vitamin A – helps stimulate saliva production, which protects teeth against bacteria and erosion. Rich sources include carrots, sweet potatoes, liver, and eggs.
Providing these nutrients in the diet is crucial for maintaining strong, healthy teeth and preventing oral health problems.
Foods that are harmful to teeth
Certain foods can negatively affect oral health by weakening enamel, promoting tooth decay, and causing gum problems. The main groups to limit or avoid include:
Sweets and sugar-rich products
Simple sugars found in sweets, biscuits, and chocolate bars are an ideal food source for cavity-causing bacteria. Sticky products such as toffees or jelly sweets are particularly harmful because they remain on tooth surfaces for a long time.
Carbonated and energy drinks
They contain large amounts of sugar and acids that weaken enamel and accelerate erosion. Even “zero” drinks can be harmful due to their high acidity.
Acidic fruits and fruit juices
Citrus fruits (lemons, oranges, grapefruits) and fruit juices can weaken enamel due to their acid content. It is recommended to drink them through a straw and avoid brushing teeth immediately after consumption.
Starch-rich foods
Crisps, white bread, chips, and pasta can break down into sugars that stick to teeth and promote bacterial growth.
Alcohol and coffee
These drinks may cause dry mouth by reducing saliva production, which naturally protects teeth against acids and bacteria. In addition, coffee and red wine contribute to enamel staining.
Fast food and highly processed foods
Often contain large amounts of salt, sugar, and trans fats, which can negatively affect overall health, including gums and enamel.
To minimise the negative effects of these products, it is worth limiting their intake, maintaining good oral hygiene, and choosing healthier alternatives such as fresh vegetables, nuts, and dairy products.
Healthy eating habits for strong teeth
Most patients are aware that a tooth-healthy diet should be low in sugar. However, it is worth learning more, as sugar alone is not the only factor responsible for tooth decay. For this reason, a Polish dentist in London recommends the following dietary guidelines:
Limiting sugar intake
Decay develops after consumption of sucrose, fructose, and other sugars. These substances are found in products such as juices, soft drinks, processed dairy products, chocolate, sweets, honey, fruit, and many others. Polish dentist in the UK recommends eliminating these products from the diet or replacing them with sugar-free alternatives, such as products containing xylitol. Before introducing them, it is important to read recommendations regarding maximum daily intake.
Minimising sticky foods
Tooth decay is also promoted by products based on thermally processed starch. Polish dentist in the UK may also advise against consuming foods that adhere to enamel. This does not only apply to toffees or caramel. Crisps, crackers, and other unhealthy snacks eaten between meals are also included.
Limiting acidic foods
An acidic oral pH leads to enamel demineralisation. Therefore, a Polish dentist in London advises patients to limit foods and drinks with high acidity. These include not only pickled or fermented products, but also beverages such as cola, fruit juices (including freshly squeezed ones), and some alcoholic drinks.
Supplementing the diet with unsweetened calcium-rich products
To prevent demineralisation of bone tissue, including teeth, calcium and vitamin D should be provided in the diet. Dairy products are a rich source. Specialists, including Polish dentists in London, stress that only unprocessed dairy products without added sugar should be chosen.
Increasing wholegrain products
Adding fibre to the diet is important for maintaining oral hygiene. By increasing saliva production, wholegrain products help cleanse the mouth of food debris.
Including probiotics and polyphenols
Cavities are caused by bacteria, and probiotics help combat them. Polyphenols which are antioxidants, also inhibit bacterial growth. They are found in products such as tea, vegetables, citrus fruits, olives, and many others.
Does the order in which foods are eaten matter?
Some foods are part of a healthy diet but do not benefit dental health, for example, fruit juices. How can you maintain healthy eating habits while also protecting your teeth? Polish dentist in London recommends carefully planning the order of meals. After consuming products that weaken enamel or promote decay, it is advisable to eat foods that strengthen teeth.
What should you eat between meals to maintain a beautiful smile?
Milk
Dentists recommend drinking milk because it inhibits the growth of cavity-causing bacteria. Cow’s milk also contains substances that help build a protective layer on enamel. It is therefore recommended between meals, except for people with diabetes, as milk contains lactose.
Hard cheeses
Hard cheeses, including yellow cheeses, are worth to be included in the diet due to their anti-decay effect. Like milk, they help protect teeth and stimulate saliva production, which supports oral hygiene.
Nuts
Among fibre-rich foods, nuts unlike some fruits and vegetables, help regulate blood sugar levels. Nuts are a healthy snack suitable between meals. The exception is when a Polish dentist in London has advised limiting hard foods, for example after root canal treatment.
Sugar-free chewing gum
Sugar-free gums help regulate oral pH and stimulate saliva production.
Yoghurts and kefirs
Natural dairy products are a good choice due to their probiotic content. However, only products with a short, simple ingredient list from trusted producers should be chosen.
What diet does Polish dentist in the UK recommend?
It is important to consume natural dairy products and limit foods high in sugar. Order in which meals are eaten also matters. Regardless of the diet followed, regular dental check-ups are essential. For this reason, it is recommended to visit a Polish medical nad dental clinic in London approximately every six months.
